WOD

“Midline March”

3 Rounds for time of:

25 GHD Sit-ups (mod- 50 ab mat)

50′ Hand Stand Walks (mod- 5 wall walks)

50′ Overhead Walking Lunge Step (155/115)(mod-30 OH lunge step 45/25)

A.  4 Rounds for time:

400 Meter Run

8 Power Cleans (135/95)

6 Muscle-ups

B.  NFT – 50 Pistols (alternating legs, working ROM)

A.  Bench Press:  3 – 3 – 3 – 3 – 3

B.  14:00 AMRAP

200 Meter Row

15 Push Ups

:30 REST

A.  Work up to Back Squat Weight

B.  21:00 EMOM

Minute 1- 5 Back Squat (60-70% of 1 RM)

Minute 2 – :40 Toe-2-Rings

Minute 3 – :40 Russian KB Swings (HAP)

Mystery WOD

A. Bar Muscle Up Pratice

B. Work up to Deadlift/Front Squat weight

C. 3 Rounds for Time

20 Deadlift

15 T2B

10 Front Squats

After each round 50 double unders

D. Cool Down 500 M Row and Mobility

Partner WOD for Time

3 Rounds

400M Run ( alternate)

200M Sand bag Run

100Yd Farmer Carry

40M Bear Crawl

A. Death By: Slam Balls and Box Jumps

B. As Soon as A. is complete, NFT:

5 Rope Climbs (legless)

10 Tire Flips